Week Two - Day Three
*DO NOT count your warm-up sets - warm up to first working set on all movements
*complete all working sets at the same working weight
*this will be your first testing week for these movements so push yourself on the weight and record your numbers, we will be referencing them for WEEK 4 and WEEK 6
Day 3:
DB Rows:
4 sets x 12 reps
Top ½ Barbell Curls:
4 sets x 12 reps
DB Chest Flys:
3 sets x 15 reps
Elevated Heel Back Squats:
3 sets x 15 reps
*you can use a DB or barbell depending on what weight you need
Barbell Skull Crushers:
3 sets x 15 reps
DB Push Press
3 sets x 15 reps
